S/S/S:

Push Press

5×75%

5×80%

5×85%

60% x max reps

(%s based off 2RM)

WOD:

Prowler Sprints

2 Rounds:

(weight mentioned is weight put on sled. so 135 is three(3) 45# plates)

1. Prowler Sprint – length of white box (30 yds), 135/90

rest 2 minutes

1. Prowler Sprint – length of the white box and back, 90/45

rest 2 minutes

1. Prowler Sprint – length of the white box and back x2 45/25

Post best time for each distance

Video courtesy of Barbell Shrugged.  Doug Larson going over different techniques for the prowler push/sprints.  We’ll be using the high handles.  But still want to keep the hips low and drive through the sprint.

ATTENTION ATHLETES:

Due to a drop in manpower, we are not able to guarantee coaching availability for all scheduled classes.  Therefore, we have decided to terminate our current agreement with the gym for running advertised classes.

Bottom line: all of us that coach do it on our free time as volunteers, and since the number of qualified instructors has dropped, those of us that remain are unable to continually fill the slots the gym wanted us to without neglecting our full time military positions.  We hope in the future, if more volunteers come forward to cover a full class schedule again, we can reengage with the gym to try to “officially” be on their schedule.  We apologize to all involved, especially our athletes.  You guys are the reason we do what we do.

So, to that end, we plan on continuing to offer programming here on this webpage (not associated with the base) for our athletes to follow.  We will also keep you posted on any changes, should we come back for “official” classes.  In the meantime, you will most likely see our familiar faces at the gym, right around the normal class time, and if you join in with us for a workout, then cool.  We hope in the interim, this will suffice.

S/S/S:

Before Strength…

Establish Max Height Box Jump (10 min cap)

 Then…

Front Squat

5×75%

5×80%

5×85%

60% x max reps

(All %s based off 2RM)

WOD:

13 Minute AMRAP 3/6/9/12…etc…

Burpees

Box jumps w/step downs (24/20)

1 min rest then…

Timed 800m Run

Scored = Total time of 800M run(in seconds) minus reps

So, if I did 55 reps and ran the 800 in 240 seconds (4min) then my score is 185

Also, don’t forget, on the box jumps, perform step downs on this one. No bounding or rebounding.

ATTENTION ATHLETES:

Due to a drop in manpower, we are not able to guarantee coaching availability for all scheduled classes.  Therefore, we have decided to terminate our current agreement with the gym for running advertised classes.

Bottom line: all of us that coach do it on our free time as volunteers, and since the number of qualified instructors has dropped, those of us that remain are unable to continually fill the slots the gym wanted us to without neglecting our full time military positions.  We hope in the future, if more volunteers come forward to cover a full class schedule again, we can reengage with the gym to try to “officially” be on their schedule.  We apologize to all involved, especially our athletes.  You guys are the reason we do what we do.

So, to that end, we plan on continuing to offer programming here on this webpage (not associated with the base) for our athletes to follow.  We will also keep you posted on any changes, should we come back for “official” classes.  In the meantime, you will most likely see our familiar faces at the gym, right around the normal class time, and if you join in with us for a workout, then cool.  We hope in the interim, this will suffice.

pic courtesy of got-crossfit.com

WOD:

Partner WOD.  Teams of 2

 3 Rounds For Time*

Partner A – Completes 20 Push Press, 135/75

Partner B – Max rep Double Unders

Switch positions after Push Press is finished.

If the total double unders does not equal 250 at the end of three rounds, than a 50 burpee cashout for whole team.

*1 Round = both partners complete 20 Push Presses with the other one doing max rep DUs.

Scale Options:

Push Press – Shoot for 65% of your 1RM or 70-75% of your 2RM

Double unders – At least 10 attempts at DUs first, then go to a 3:1 ratio for Single unders

If you scale DUs in the WOD, spend five minutes AFTER the WOD practicing DUs.

ATTENTION ATHLETES:

Due to a drop in manpower, we are not able to guarantee coaching availability for all scheduled classes.  Therefore, we have decided to terminate our current agreement with the gym for running advertised classes.

Bottom line: all of us that coach do it on our free time as volunteers, and since the number of qualified instructors has dropped, those of us that remain are unable to continually fill the slots the gym wanted us to without neglecting our full time military positions.  We hope in the future, if more volunteers come forward to cover a full class schedule again, we can reengage with the gym to try to “officially” be on their schedule.  We apologize to all involved, especially our athletes.  You guys are the reason we do what we do.

So, to that end, we plan on continuing to offer programming here on this webpage (not associated with the base) for our athletes to follow.  We will also keep you posted on any changes, should we come back for “official” classes.  In the meantime, you will most likely see our familiar faces at the gym, right around the normal class time, and if you join in with us for a workout, then cool.  We hope in the interim, this will suffice.

S/S/S:

Floor Press

5×60%

5×65%

5×70%

(% based off 2RM set 26June)

WOD:

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold

Post score to Comments

The 30 second holds are accumulative, meaning, if you drops after 15 seconds, shake it off, and go back up for an additional 15 seconds.  If you drop before the end of 15 seconds, jump back up and finish out the time.  This continues until you get 30 seconds of whatever the hold is. Then, and only then do you move on to the next move.

REMINDER: Due to 4th of July Weekend, we will not have a class today to allow our volunteer coaches time to spend with their families…but we will post your warm up and work so you can do it on your own time today

Warm Up:

500M Row

10 candle stick rolls

10 butterfly sit ups

Iron cross x 5 per leg

Scorpion x 5 per leg

Alternating toe touch x 5 per leg

Arm circles x 10 ea direction

S/S/S:

Sumo Deadlift

5×60%

5×65%

5×70%

(% based off of 2RM set 24June)

WOD:

‘The Ghost”

6 rounds of:

 1 minute of Rowing

 1 minute of Burpees

 1 minute of Double-unders

 1 minute Rest

Score=total reps+cals

Video courtesy of CrossFit HQ.  WOD is designed for fighter, Robert Guerrero.  In the vein of Fight Gone Bad, made to mimic a 6 round fight.  Point of the WOD, push hard at EVERY station.

Scaling Options:

Double Unders – Do Single Unders, but cut your total reps of single unders in half for your score, AND do 10 minutes of Double Under practice after the WOD

REMINDER:  Due to AETC Family Day, we will not have class to allow our volunteer coaches time to spend with their families… but we’ll give you the warm up and work for today to do on your own time:

Warm Up:

200 rope contacts – any combo

10 yd bear crawl

10 yd bear crawl in reverse

10 yd walking lunge

10 yd inch worm

5 box step ups

5 box jump w/step down

10 kip swings

S/S/S:

Push Press

5×60%

5×65%

5×70%

(% based off 2RM set 23June)

WOD:

For Reps:

2 min Max Toes to Bar

1 min Rest

2 min Max Box Jump(24/20)

1 min Rest

2 min Max DU

1 min Rest

2 min Max Pull Ups

Scaling Options:

Toe2Bar – do  Knee2Elbow, if you can’t,  then Knee2waist

Box Jump – 20/16

Double Unders – no scale, it will be 2 min of attempts if anything

Pull Ups – Ring rows

REMINDER:  Due to AETC down day and the 4th of July celebration, we will have no classes on Thursday or Friday….BUT we will still post the workout for you to do on your own.

WOD:

Annie are you OK?

sorry, had a Michael Jackson moment….

21-15-9:

Row for cals

Thrusters (65/45)

Med Ball Cleans (20/14)

Sumo Deadlift High Pull (65/45)

Wall Balls (20/14)

Burpees

Post time to Comments

Two words, manageable chunks. Try to go unbroken per movement even if that means five extra seconds before moving on to compose yourself.

Thank you all who came out to wish Ed safe travels and give him one last awesome WOD!

S/S/S:

Front Squat

5×60%*

5×65%

5×70%

* % based off 2RM, set 22June

WOD:

Bear Complex

5 rounds of Bear (7 reps of Power Clean/Front Squat/Push Press/Back Squat/Back Push Press)

Increase weight ea round

Video courtesy of CrossFit HQ. Goal is to NOT let the bar do more than a touch and go on the ground until all 7 reps are done per set.  That said, if you need to rest somewhere during the set, as long as you keep the weight off the ground, you’re fine (meaning, you can rest with the bar in the front rack position, overhead, or back squat rack position)

Today we say goodbye to JSCF original.  Luke’s own Captain (technically, Maj) America, Coach Ed.

Please come to the 0530 class for a special goodbye WOD in Ed’s honor.

WOD:

“Thank You Ed”

For Time:

56 Double Under Cash In (if it takes longer than 2 minutes then do another 56 double unders as penalty at the end of the WOD)

4 Rounds:

9  Hang power cleans (185/125)

11 Burpees over KB

6 Deficit HSPU (45/25)

26 Pull ups

15 Alternating weighted pistols (35/25). Hold KB on chest

354M Row*

*(10 burpee penalty for every 10 meters over 354)

Do all Burpees after the 4th round.

SCHEDULE NOTE!!!

We will not have classes this Thurs or Fri in observance of the 4th of July weekend.  We will still post WODs for those wishing to do it on their own, but no official classes on those two days.

REMINDER: Today will be Coach Ed’s last day coaching.  AND, Monday @0530 will be his going away WOD.  Fill the class!

S/S/S:

Floor Press

Set 2RM

Video courtesy of Rogue Fitness.  Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2

WOD:

For Time:

Cash In: 30 Hand Release Push-Ups

Four rounds of:

35 Double-unders

Run 200 meters

Cash Out: 30 Hand Release Push-Ups

A steady rhythm wins this one.  Good fast speed on HRPU, then steady on the rounds so you don’t burn out, then balls to the wall on the last HRPUs!

Scale options:

Hand Release Push-Ups – on knees (up only)

Double-Unders – 2:1 Single-Unders and MUST do 5 min Double-Under work after WOD

200M run – 250M row